How Sleeping at 10 PM and Rising at 4:30 AM Boosted My Health and Productivity

The science behind my new sleeping and waking up schedules.

Photo by Vie Studio: https://www.pexels.com/photo/phrase-love-your-body-made-of-scrabble-pieces-7005326/

Have you ever wondered if the secret to a fulfilling life could be as simple as adjusting your sleep schedule?

I was just as curious until I plunged into the world of early risers.

As a member of the bustling community on Medium and now on Substack, known for our shared love for productivity and wellness, I started riding on a transformative journey — shifting my sleep routine from 10 PM to 4:30 AM.

This change wasn’t just a minor tweak in my daily schedule; it became a cornerstone of my life, redefining my health, productivity, and overall well-being.

My story isn’t just about getting more hours out of the day; it’s about unlocking a new level of life quality.

So, grab your favorite cup of coffee (or tea, if that’s your preference), and let’s dive into the world of early sleeping and waking.

Making the Shift — My Journey.

Embarking on this journey of early sleeping and waking wasn’t a walk in the park.

Adjusting to a 10 PM to 4:30 AM schedule meant redefining my evening routine, especially my dinner time.

Committing to finishing dinner by 6:30 PM was crucial.

This early dinner not only aided digestion but also ensured that by 10 p.m., I was ready to drift into a peaceful slumber.

The initial days were challenging.

My body, accustomed to late-night binges and screen time, rebelled against this new regime.

The temptation to hit the snooze button at 4:30 AM was overwhelming. But as days turned into weeks, my body and mind began to acclimate.

The grogginess gave way to a newfound morning energy, and the late nights no longer seemed appealing.

This transition wasn’t just a solitary battle but a lifestyle overhaul. It meant turning down late-night social gatherings and resisting the lure of late-night TV shows.

I had to say ‘NO’ to many of our friends, although they did not like it or started making fun of this change. No, I’m not sorry to my buddies like Sourin Rao and Sham Vaidya

But the trade-off was worth it.

I became more attuned to nature’s rhythm, waking up with the first light and feeling more synchronized with the world around me.

You might want to read this:

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The Science of Sleep

Understanding sleep is like deciphering a complex yet fascinating puzzle.

At the heart of this puzzle are sleep cycles, consisting of stages like REM (Rapid Eye Movement) and deep sleep, each playing a crucial role in our physical and mental restoration.

The timing of these cycles is just as crucial as their quality.

When I shifted my bedtime to 10 PM, I aligned my sleep with the circadian rhythm — our body’s natural clock.

Research suggests that this alignment optimizes our sleep cycles, especially the rejuvenating deep sleep and creatively inspiring REM phases.

According to the National Sleep Foundation, the best quality of REM sleep, often associated with vivid dreams and memory consolidation, occurs in the early morning hours.

By waking up at 4:30 AM, I maximized my REM sleep, improving cognitive functions and creativity—a boon for anyone in the writing community.

Moreover, early sleepers often experience enhanced deep sleep, which is pivotal for physical restoration and healing.

Studies indicate that deep sleep helps in cell regeneration, boosting the immune system, and even muscle growth. This sleep phase is predominantly concentrated in the first half of the night, making a 10 PM bedtime ideal for physical health.

The science extends beyond just these sleep stages.

It delves into how early sleeping affects our hormones like melatonin and cortisol.

• Melatonin, the sleep hormone, naturally rises in the evening and falls in the morning. I synchronized with this natural rhythm by sleeping and waking up early, leading to a more restful and uninterrupted sleep.

• This synchronization also helps regulate cortisol, the stress hormone, ensuring its levels are balanced to avoid long-term health issues like chronic stress or adrenal fatigue.

This harmonization of sleep with our biological clock improves sleep quality and impacts our daytime alertness and mood.

I noticed a significant boost in my energy levels and a more stable mood throughout the day, which I attributed to this improved sleep quality.

Sleep science is precise: timing matters as much as duration. By sleeping early and waking up with the first light, we can tap into the most vital phases of our sleep cycles, leading to profound improvements in our mental and physical health.

Physical Health Benefits

The impact on my physical health was noticeable.

My digestion improved remarkably thanks to the early dinner and extended overnight fast. I felt lighter and more energetic.

Regular exercise, now a feasible morning routine, further amplifies these benefits.

The quality of sleep I was getting also meant better physical recovery. On waking up, I felt refreshed and less prone to the usual aches and pains accompanying erratic sleep patterns.

Mental Health and Productivity Gains.

One of the most striking benefits was the boost in mental health and productivity.

By 8 AM, I had exercised, enjoyed my coffee, write my journal and sorted my emails. This head start gave me a sense of accomplishment and control over my day.

The mental clarity that comes with uninterrupted, high-quality sleep is unparalleled. My concentration improved, and tasks that previously seemed daunting were now manageable.

Studies have shown that proper sleep enhances cognitive functions like memory, attention, and problem-solving skills.

Lifestyle Changes and Tips for Adherence.

Adapting to this lifestyle requires discipline and some practical changes. Here are some tips that helped me:

1. Strict Dinner Time: Stick to an early dinner schedule. I finish my dinner every day by 6:00 PM (Hmmm…weekend might be a bit late)

2. Wind-Down Routine: Develop a relaxing pre-bedtime routine.

3. Limit Screen Time: Reduce screen exposure at least an hour before bedtime.

4. Morning Rituals: Establish a morning routine that you look forward to.

In conclusion, sleeping at 10 PM and waking up at 4:30 AM has been a life-changing experience.

It’s a testament to how aligning our lives with natural rhythms can bring profound health and productivity benefits.

Some of you may not agree with me as we are all different. We all have varied levels of relaxation, sleep, and staying healthy and productive.

Listen to your body first — then act and respond!

I hope this story brings in some level of change in your lifestyle and personal well-being.